A medicine ball push up is a type of pushing exercise that involves using a medicine ball to add resistance to a traditional push up.

This type of exercise is great for people who want to increase the difficulty of their workout routine.

This exercise targets the same muscle groups as a regular push up, including the chest, triceps, and shoulder muscles.

However, the added resistance of the medicine ball can make it more challenging and effective at strengthening and toning these muscle groups.

The extra instability creates a more challenging workout that is ultimately more beneficial in strengthening these areas.

How to do a medicine ball push up correctly


  1. Start by selecting a medicine ball that is appropriate for your fitness level. The ball should be heavy enough to provide a challenge, but not so heavy that it is difficult to control.

  2. Place the ball on the ground in front of you. The ball should be positioned so that your hands will be placed on top of it when you are in the push up position.

  3. Position yourself in a traditional push up position with your hands on the ball, shoulders aligned over your wrists, and feet hip-width apart. Make sure that your body is in a straight line from head to toe and that your core is engaged.

  4. Lower your body down towards the ball, keeping your elbows close to your sides as you do so. As you lower your body, be sure to keep your core engaged and your body straight.

  5. As you reach the bottom of the push up, push through your hands to straighten your arms and lift your body back up to the starting position. Make sure to keep your body straight and your core engaged as you push up.

  6. Repeat the exercise for the desired number of reps, taking breaks as needed.

The importance of good form 


Maintaining good form during this exercise is crucial for getting the most out of the exercise and avoiding injury.

Here are some additional tips for maintaining good form:

  • Keep your body straight: One of the key components of good form during medicine ball push ups is maintaining a straight body position from head to toe. This helps to ensure that you are properly engaging the targeted muscle groups and helps to prevent strain on your lower back.

  • Keep your shoulders aligned over your wrists: Proper shoulder alignment is important for maintaining good form during push ups. Make sure that your shoulders are directly over your wrists as you lower your body down towards the ball, and keep them there as you push back up.

  • Keep your elbows close to your sides: During a traditional push up, it's important to keep your elbows close to your sides as you lower your body down. This helps to target the chest, tricep, and shoulder muscles more effectively and helps to prevent strain on your elbow joints.

  • Engage your core: Keeping your core engaged during medicine ball push ups can help to stabilize your body and maintain good form. To engage your core, try pulling your belly button towards your spine and squeezing your glutes. This will help to keep your body straight and stable as you perform the exercise.

By following these tips, you can help ensure that you are performing this exercise with good form and getting the most out of the exercise.

What muscles work during a medicine ball push up? 


During this exercise, the following muscle groups are working:

  • The chest muscles, or pectoralis major and minor, are responsible for moving the upper arm and shoulder. They are located in the front of the chest and are responsible for the movement of the upper arm and shoulder. When you do a medicine ball push up, these muscles work to push your body up and down against the resistance of the ball.

  • The tricep muscles, or triceps brachii, are located in the back of the upper arm and are responsible for extending the elbow. When you do a medicine ball push up, these muscles work to straighten your arms as you push your body up off the ball.

  • The shoulder muscles, or deltoids, are located in the upper arm and are responsible for moving the arm and shoulder. They are divided into three parts: the front (anterior) deltoid, the middle (lateral) deltoid, and the back (posterior) deltoid. During a medicine ball push up, all three parts of the deltoid muscle are working to help you lift your body off the ball.

  • The core muscles, including the rectus abdominis, transverse abdominis, and obliques, are responsible for stabilizing the body and maintaining good posture. When you do a medicine ball push up, these muscles work to keep your body in a straight line and to prevent excess movement or instability.

What are the benefits?


Medicine ball push ups are a challenging and effective exercise that can offer a variety of benefits to your overall health and fitness.

Some of the key benefits of medicine ball push ups include:

  • Increased strength and muscle tone in the chest, triceps, and shoulder muscles: Medicine ball push ups are a great way to strengthen and tone the muscles in your upper body, including your chest, triceps, and shoulders. By adding resistance to the traditional push up movement, you can increase the difficulty of the exercise and challenge these muscle groups more effectively.

  • Improved core stability: The core muscles, including the rectus abdominis, transverse abdominis, and obliques, play a key role in stabilizing the body and maintaining good posture. When you do medicine ball push ups, you are also engaging these muscles and helping to improve your overall core stability.

  • Improved upper body endurance: Medicine ball push ups can help to improve your upper body endurance by increasing the strength and endurance of the muscle groups in your chest, triceps, and shoulders. This can be especially beneficial for activities that require upper body strength and endurance, such as sports or manual labor.

In addition to the specific benefits listed above, medicine ball push ups can also be a great way to improve your overall strength, coordination, and cardiovascular fitness.

By incorporating this exercise into a well-rounded fitness routine, you can help to improve your overall physical health and wellness.

How often should I do a medicine ball push up? 


As for how often you should do medicine ball push ups, it's important to consider your fitness level and goals.

If you're just starting out, you'll want to do them gradually so you don't injure yourself. Maybe start with doing them a couple times a week.

As you get more fit, you can increase the frequency.

When you are doing this exercise, it is typically recommended that you do two to three sets of eight to 12 repetitions, with a rest period of 30 to 90 seconds in between sets.

This allows you to work your muscles without over-exerting them, and also gives your body time to recover between sets.

How should I progress? 


If you want to progress with this exercise, you can try increasing the resistance by using a heavier medicine ball or adding additional weight to your body.

You can also try incorporating variations of the exercise, such as one-armed medicine ball push ups or medicine ball push ups with a narrow hand placement.

Is there a bodyweight alternative to medicine ball push up?


If you're looking for a challenging bodyweight alternative to medicine ball work, try decline push ups.

These are a great way to build strength and definition in your chest, shoulders, and triceps.

If you're unsure of how to perform decline push ups, or would simply like more information on the benefits and which muscles they target, our article has got you covered.